Thursday, June 22, 2017

Summertime is the time for a cold and creamy milkshake.
This sweet drink that goes way back in time, is a creation of milk, ice cream,
and flavorings such as chocolate syrup. Back in my waitressing days (yes, I was
a server) I'd make these drinks that took time using steel containers that you
stuck into a machine (my shakes often whirled too fast and spilled onto the
floor and ended my short restaurant career)...

The real scoop is, milkshakes were messy to make (on the job), and
often included imitation vanilla ice cream and artificial whipped cream. No
fresh fruits or assorted nuts. But times have changed or maybe I have morphed
into a health nut and continue to think outside of the can and shake things up
in the kitchen.

Several years ago when I penned the chocolate book I
was treated to a former European hotel spa in Reno. Imagine savoring a
Chocolate Silk Hydrotherapy Bath treat complete with an oversized bear
claw Jacuzzi-style bathtub full of bubbling water and a chocolate scent
while savoring house made chocolate truffles. After 30 minutes there was more
in chocolate heaven. I was given a chocolate scrub/French manicure and a tall chocolate milkshake to sip. But the
perfectionist in me now says, "The shake could have been dark chocolate
infused with fresh fruit chunks for a healthier kick."

Put all ingredients in a blender. If it has the
smoothie button on it, all the better. Blend until thick but not too thin. Pour
into glass mugs or glasses. Garnish with berries and nuts. Serves two small
shakes or one large one. Hold the whipped cream unless it’s the real stuff you
whip up yourself from scratch. * You can put the chocolate shake/smoothie(s) in
the freezer for 15 to 20 minutes to make
it colder.

This shake/smoothie was a super cool treat this week
as our Tahoe heatwave is in the works. The chocolate is calming and energizing,
the healthful ingredients are flavorful and well, summer healthy. A homemade
shake/smoothie is simple to create and as I always say, you can control the
ingredients to keep it healthy just the way you
like it.

Friday, June 16, 2017

As a kid during summertime bar-b-ques and potato salad
were common. In the backyard we’d be dished up a plate of chicken, corn on the
cob, and a scoop of salad. History shows American-style potato salad comes from
Europe. My mom would put it together using russet potatoes, plain mayonnaise,
mustard, pickles, celery, and spices. I liked it but as time passed, my taste
changed and this salad is now updated since I switch it up to my hippie clean
food eating style.

During my two decades at Tahoe thanks to my travels to
the Pacific Northwest and Canada, my healthful salads are even healthier,
especially since I make them myself. During the Great Recession here on the
South Shore, I admit it was like going back in time to graduate school days and
living on a tight budget. One day at Safeway I grabbed a bag of potatoes. No
processed, fancy foods or dining out for me. I became the DIY cook for
survival’s sake. At home the potato and I became close friends. Shepherd’s Pie,
baked taters stuffed with vegetables, French fries, and even potato salad were
part of my regimen to get through the tough times. Translation: Several of the
magazines I wrote for folded. I had to get a real job as a copywriter for
Realtors around the Lake. But potatoes came to the rescue.

Red Mediterranean Potato Salad

These days, times are a bit better. I get to travel a
bit and share my tales in books on health and nutrition. So, here is a revised
recipe inspired by my mom but with a new, improved West Coast twist.

Rich Wo(man)’s Potato Salad

4 russet potatoes, boiled (with skins on)

¾ cup mayonnaise with olive oil dressing (store
bought)

½ cup green bell pepper, chopped

2 tablespoons red onion, chopped

Black pepper and sea salt to taste

1 cup baby spinach, chopped

¼ cup almonds, sliced

½ cup blue cheese, crumbled

Tomato slices (garnish)

In a large mixing bowl, place cubed potatoes. Add
mayonnaise and mix. Add bell peppers, onion, pepper, and salt. Chill in
refrigerator. Serve a large scoop of potato salad on a bed of spinach leaves.
Top with nuts and sprinkle cheese on top. Garnish with tomato. Serves 4-6.

For summer I pair potato salad with homemade lemonade.
To stay on the healthy track, mix it up yourself. Purchase lemons (a bit
pricey), use bottled water (a bit pricey), ice cubes (a bit pricey), and pure sugar
(on the cheap) or honey (a bit pricey). Slice 2-3 large lemons and squeeze juice
into two 8-ounce glasses. Add water, sugar or honey to taste (less is more for
good health), and ice. Stir, add a sprig of fresh mint (a bit pricey) and a
straw. In the long run, it’s less costly than lemonade in a carton and
all-natural. And it tastes sublime.

I keep it real but adding nature’s finest foods in
salads, like potato salad, to add flavor and good for you nutrients. And yes, this new recipe is better than my
mother’s yellow stuff without the super greens, blue cheese punch, and crunch
of nuts. So as times and cash flow can change--so can your eating style. P.S.
Go meatless and enjoy this salad as an entrée or pair it with fish.

Motto: While money comes and goes, Mother Nature’s potatoes
can get you through the best and worst of times like making lemonade out of
lemons.

--Cal Orey, M.A., Is
an author and journalist. Her books include the Healing Powers Series (Vinegar,
Olive Oil, Chocolate, Honey, Coffee and Tea) published by Kensington. (The
collection has been featured by the Good Cook Book Club.)

Thursday, June 8, 2017

Summer is on its way and lighter eating is part of seasonal change. Going back in time a decade ago, at Safeway
when I used to gaze at frozen packaged Stuffed Peppers, an American dish, filled
with ground beef, white rice, and tomato sauce. It took me back to when I was a kid and
enjoyed my mom’s Porcupine Meatballs (the Stuffed Bell peppers were for the
grown-ups). Nowadays, going meatless and
eating more vegetables is gaining momentum for me—and perhaps you, too.

Years ago, my mode of exercise on the South Shore would be
to walk to foodie hot spots. I’d treat
myself to cold lemonade and hot French fries. One afternoon while I sipped the beverage, I
waited for a to-go order of fries. The server didn’t give me a strange look.
She took my light order despite people were eating meals. I happily left with my box of taters which I
nibbled on during my trek with a get lean mission. Now, I eat first and my go
dog walks me after.

Porcupine-Style Stuffed Bell Peppers

* * *

1 1/2 cups brown or yellow rice, cooked (try wild rice but
it is high in sodium)

In a pan, cook rice according to instructions. Meanwhile, in
a skillet, melt butter or oil, sauté onion. garlic, and peppers. Add into
cooked rice. Set aside. In a microwave dish with a half inch of water put two
sliced, seeded peppers. Microwave about 1 minute. Remove and stuff rice
mixture. Top with tomatoes. (You can use large tomatoes instead of peppers if
you preferred.) Bake at 350 degrees for about 20 minutes. Sprinkle with cheese.
Makes 2. Serve with a fresh baguette slices dipped in olive oil. A cupful of
green and purple grapes is a nice sweet dessert to add.

These stuffed peppers can be savored for lunch or dinner.
For me, I ate one hot out of the oven for a light dinner, and the next day,
cold leftovers one for lunch. These
days, I prefer eating grains and vegetables during the warmer weather. Pairing it with black tea, fresh lemons, and
less than more sugar is an acquired taste but a healthier choice. Home-style
stuffed peppers and chilled brew will provide you with refreshment. It’s worth the effort to put it together in
the comfort of your home and you’ll enjoy the energy boost to go do it.

Thursday, June 1, 2017

Welcome to the muffin. New York is known for an
apple muffin whereas California, thanks to our orange groves, should be touted
for its orange muffin. Muffins are
similar to cupcakes in the way you bake them. However, muffins are often less sweet and can
do well on their own without fancy frosting.
You can find muffins are at our local bakeries, grocery stories, or make
hit the kitchen at night when it’s cool and make them yourself...

Four and a half years ago, I recall awakening early
in the morning. My mission was to go to Sacramento to pick up a new addition to
my family. Not a big breakfast person,
en route, I stopped at a convenient store and purchased a packaged muffin.
While it stopped my stomach from growling, a home baked muffin would have been,
well, special to savor on this special trip. Upon arrival I met an elderly
woman. She handed me a wake-up gift. “How adorable,” I exclaimed. My arms were
full of a 12 pound fur ball—an Australian Shepherd 10 week old puppy complete
with puppy breath. And we traveled back
home to the Sierra.

This week when I brewed a cup of coffee and teamed
it with an orange muffin I made the night before, I took the two treats back to
bed (a ritual I love). Turning on the TV for CBS This Morning, I looked to the
right of me. A full grown Aussie with amber eyes met my eyes. It was a perfect
breakfast with my soulmate with paws.

Welcome to my breakfast muffin recipe. I love
self-rising flour (no need for baking powder or baking soda). Using fresh
fruit, organic milk, and simple ingredients without artificial preservatives is
the way to do it when you live in the mountains.

Orange Breakfast Muffins

1 large orange, (cut in half and use ½ cup juice)

1/2 cup organic 2% low-fat milk

1/2 cup European style butter (melted)

½ cup sugar (you can use ¼ cup if preferred)

1 large brown egg

1 capful pure vanilla extract

1 ¾ cup self-rising flour

2-3 teaspoons orange rind

Raw or confectioners’ sugar

Mint leaves (for garnish)

In a large bowl, stir together juice and milk. Add
butter, sugar, egg, vanilla, stir well. Stir in flour and orange rind until
smooth without lump. Fill muffin cups 2/3 full with batter. Bake 20 minutes or
until tops are light golden brown and firm to touch. Remove from pan. Sprinkle muffin tops with sugar. Garnish with
mint leaves. Serve warm or cool. Makes 10. *You can remove muffin wrappers for
nice look. Breakfast muffins store well in an airtight container.

A bonus: This recipe
is quick and easy to make. The fresh muffin flavor is subtle but the citrus
taste is detectable. Texture-wise they are light not dense. You can dress them
up with a vanilla glaze or cut the muffins
in half and spread with honey or cream cheese. These orange muffins pair well
with eggs and bacon. Make this recipe the night before to enjoy the morning for
a sweet wake-up treat for you and yours indoors and outdoors. And don't forget to love these orange gems with iced tea! It's National Iced Tea Month!

I'm a born and raised Californian(nearby wineries, olive groves, chocolate hot spots, honey beekeepers, coffee bean roasters, and tea shops) who keeps it real. I pen the "hugely successful" Healing Powers Series (on homepage), now available at kobo.com (available in ebook around the globe), Walmart stores, amazon, bandn and other bookstores; (translated in 20 languages), all have been featured by book clubs, including Good Cook and Literary Guild. As a former Woman's World Weekly diet-nutrition columnist, I dish up--health perks, and fresh Mediterranean foods with a West Coast twist.

Update:

* #8 Healing Powers book assigned.

* The Healing Powers of Tea will be released Dec. 26 2017.

* The Healing Powers of Honey Mass Market gift size format will be released Feb. 2018.